6/30/12 - Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 1. July 2012 08:41

Hello,

I’d love to share with you the theory behind the way that I make my food choices called, clean eating.  It’s simple, in theory, but leaves a lot of room for interpretation.  Clean eating means; if you can’t grow it, don’t eat it.  Un-processed foods always have more nutritional value than something that is ‘packaged’.  Example, an apple is better than apple juice or freeze dried apple snacks.  Clean eating should include all the levels of the update food pyramid- protein, (9 -12 oz per day), healthy  whole grain carbs (5-6 servings per day.  Brown rice, whole grain wheat bread,  quinoa, whole wheat pasta), water (12-96 oz. per day; may include coffee or tea), a fresh veggies , fruits, and healthy fats ( extra virgin olive oil, almonds, pumpkin seeds, sunflower seeds, flax )

Go on the web and check out the most updated food pyramid for more details on specifics.  Some advanced planning is required (packing lunch, pre-partial cooking veggies or protein at beginning of week), but the payoff is HUGE!

Paula’s Workout:

Spinning class- 55 minutes

Paula’s Menu:

Breakfast-

 

2 pieces whole wheat toast, dry with 1 tbls. no sugar added strawberry jam (100 cal.)

1/3 cup egg whites with handful pre-cooked squash, and handful raw spinach- pan sprayed with Pam ( butter flavored)( 130 cal.)

 

A.M. Snack-

Protein shake ( 150 cal.)
Apple ( 50 cal.)

Lunch-

3 1/8 oz. shrimp ( 93 cal.)

Salad ( 2 cups raw organic spinach/asparagus/squash/edamame ( 160 cal.)

 P.M. Snack-

Grapefruit ( 40 cal.)

Sugar free Jello chocolate pudding cup (60 cal.)

 Dinner-

43/4oz. Tuna steak ( 177 cal)

Broccoli/carrots medley (70 cal)

1 steamed dim sum ( made it for kids) (60 cal.)

 Dessert-

Homemade popcorn- (take 2 handfuls raw popcorn, put in brown paper lunch bag, spray with butter flavored Pam, microwave 2 minutes.  Slightly salt and spray with Pam to add butter flavoring) ( 90cal)

 TOTAL CALORIES-1180

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Paula's Healthy Living

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